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Garlic Chicken and Corn Stir-Fry
Yield: Makes 4 servings
Ingredients:
3chicken thighs
1tablespoon reduced-sodium soy sauce
2large cloves garlic, minced
1/4teaspoon black pepper
1-1/2teaspoons cornstarch
1/2cup fat-free reduced-sodium chicken broth*
3/4teaspoon onion powder
2teaspoons canola or vegetable oil
1large red bell pepper, seeded, cut into 1-inch squares
2large stalks celery, cut into 1-inch slices
1package (10 ounces) frozen corn, thawed
2cups hot cooked rice
Preparation:
1.Remove skin, bones and excess fat from chicken thighs. Cut chicken into 1-inch squares; place in small bowl. Add soy sauce, garlic and black pepper; stir to coat. Marinate 15 minutes at room temperature.2.Meanwhile, combine cornstarch, chicken broth and onion powder in small bowl until smooth; set aside. Heat wok or large skillet over high heat. Add oil, swirling to coat surface. Reduce heat to medium-high. Add chicken; stir-fry 2 minutes. Add bell pepper and celery; stir-fry 2 minutes. Add corn; cook and stir 3 minutes. Stir cornstarch mixture; add to wok. Cook and stir over high heat until mixture boils and slightly thickens. Serve over rice.
Nutritional Information:
Serving Size:
Fiber
2 g
Carbohydrate
40 g
Cholesterol
46 mg
Saturated Fat
2 g
Total Fat
8 g
Calories from Fat
24 %
Calories
301
Protein
18 g
Sodium
224 mg
Dietary Exchange:
Meat
1-1/2
Vegetable
1/2
Starch
2-1/2
Fat
1/2
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Next: Garlic Clams, Garlic Croutons, Garlic Dressing, Garlic Lovers' Chicken Caesar Salad, Garlic pitta bread,
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